Remember to always warm up and cool down. The Tuesday/Thursday sessions should include a little more time to stretch and work on mobility. Just like anything else, if you are not very flexible in one area, work on it. Spend some more time in areas that are very tight for you. You can also add some core work in the off-day cardio. We also suggest you try getting in some extra core exercises with your off-day cardio. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program for adding Core work to the off-day cardio.
Monday – Boot Camp #12
Tuesday 5-10 Minutes of warm up and Core exercises.
Sprints – 30 seconds hard 2 min rest – 30 minutes
If inside – 30 sec on/30 sec rest –
Jump overs – Find something to jump over (like the sponges)
Quick feet – find steps (stairs if you have some) to move quickly
Defensive Slides – Move side to side
Base Side to Side – In hips and heels – step/hop side to side
Jumping touches – find a spot on the wall and jump quickly trying to touch up the wall
That is 5 minutes – Repeat for 30 minutes. Increase rest period if needed.
Wednesday – Boot Camp #13
Thursday – 5-10 Minutes of warm up, 5 min Core exercises, 5 minutes in slow/medium pace
1 minute Fast
2-3 Minutes of rest
Or go for 30 minutes
Friday -Boot Camp #14
Saturday – All Boot Camp Participants are welcome to come out to our monthly Cardio Club; a 5k at 7am at the park